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Andrew Neils

Log

Date Distance Time Pace Comments Action
12/10/08 11,000m 43:30.0 1:58.6

PM: 2x5500m, 1:58.8, 1:58.5

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12/10/08 20,000m 1:19:38.0 1:59.4

AM: 4x5k: 2:00.5, 2:01.0, 1:57.1, 1:58.2

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12/09/08 12,000m

PM: 3k wu, 2x4k, 1:47.7, 1:50.1 @ HR:185, 1k cd, tired, hungry

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12/09/08 10,000m 39:51.0 1:59.5

AM: LL (Left Leg) Jumps, 10k erg, 20 min bike

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12/08/08 12,000m

AM: 8x1k 4min r, 1:43.5 avg. probably closer to 23 SPM though

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12/07/08 5,000m 20:03.0 2:00.3

PM: @ Bucknell w/PJ

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12/07/08 7,500m 30:15.0 2:01.0 View workout
12/06/08 15,000m 1:00:10.0 2:00.3

PM: wanted to do 20k but was distracted and stopped at 60min

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12/04/08 7,600m 30:00.0 1:58.4

PM: 5 mile run @ 7mpm, then 30min erg, Drag 115

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12/04/08 17,500m

AM: 2.5k wu, 2x7500m 10min r, 1:52.2(28:02.1), 1:52.1 (28:03.1)

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12/03/08 11,800m 47:00.0 1:59.4

PM: 27' 20'

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12/03/08 13,500m 53:00.0 1:57.7

PM1: 20'20'13' HR145@1:59.5, HR155@1:57

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12/02/08 14,000m

PM: 2k wu, 3x4k 7min r, 1:47.59 (14:20.8), 1:48.5 (14:28.4), 1:48.2(14:25.4) no cd gym closed

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12/02/08 7,500m 30:06.0 2:00.4

AM: starving, so stopped short

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12/01/08 10,000m 39:10.0 1:57.5

PM: 20 20 felt good

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12/01/08 12,500m

AM: 2.5k wu, 8x1k @ 1:44.4 avg. 1k cd, 112 drag

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11/30/08 5,000m 19:39.0 1:57.9 View workout
11/30/08 20,000m 1:19:23.0 1:59.0

AM: 25 25 30 In DE YMCA @ Mount Lebanon Rd.

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11/27/08 0m

5k Turkey Trot: 18:30, 1st mile: 5:32 and then upper body shut down.

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11/26/08 1,000m 4:00.0 2:00.0

1k wu, Weights: Pullups: 4x7, UpRows: 3x6, Rows: 4x6, DumbRows: 3x7, Bench: 3x8@135, Curls: 3x8@50lbs

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